CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 10-15-2007, 06:40 PM   #1
Josh Hansink
Member Josh Hansink is offline
 
Profile:
Join Date: Oct 2007
Location: San Clemente  CA
Posts: 3
Question Out of gas during pull ups

I've just recently started doing the WOD's and am far from doing the full # of pullups without assistance or cheating at the end. I do most of the WOD's in my garage and am unable to kip due to lack of space and stability of my pullup bar, so I am left with doing strict form pull ups. Is it better to spot yourself with a platform by your feet or just move to jumping pullups, or even just rest until you can actually do the pullup without help?

Part 2: I am also having a hard time going beyond 14 consecutive strict form pull ups. My Lats are ALWAYS sore after the workouts, so I know they are getting worked. It definately feels like I am at a sticking point with Pull ups. Do I add weight? Anybody else have this problem?
  Reply With Quote
Old 10-15-2007, 07:07 PM   #2
Jesse Emers
Member Jesse Emers is offline
 
Jesse Emers's Avatar
 
Profile:
Join Date: Sep 2007
Location: Port Orange  Florida
Posts: 3,739
Re: Out of gas during pull ups

I've been crossfitting for a couple months now. I started at around 9 straight pullups and now I am up to 14 max. I've never had kipping experience because I've never had access to a bar that would allow it. My pullup endurance is going up... just very slow. I kinda figured that this was normal. Someone please let me know if it is not.
  Reply With Quote
Old 10-15-2007, 07:08 PM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Out of gas during pull ups

Jumping pullups when you can't do anymore pullups w/o assistance.

If you're always sore you should back off a bit and let yourself get used to the volume by working back into it slowly. Adding weight can help from the standpoint of increasing your endurance potential, but you'd still have to practice endurance stuff to bring it out.
  Reply With Quote
Old 10-15-2007, 07:25 PM   #4
David Wallach
Affiliate David Wallach is offline
 
David Wallach's Avatar
 
Profile:
Join Date: Feb 2007
Location: McLean  VA
Posts: 178
Re: Out of gas during pull ups

All hail ReconRon's Pull up program. I am just starting it, but the marines on my schedule swear by it, and their pull up numbers crush most.
  Reply With Quote
Old 10-15-2007, 08:27 PM   #5
Peter Dell'Orto
Member Peter Dell'Orto is offline
 
Profile:
Join Date: Jun 2007
Location: Niigata-shi  Niigata-ken
Posts: 236
Re: Out of gas during pull ups

I'll second the jumping pullups when you can't do strict ones anymore. I'm in the same boat with kips - a low rack (I'm 193cm, the rack's bar is maybe 210-215cm off the ground) requires me to curl my ankles up to my butt to do full range pullups, and it's not bolted down so I can't swing on the bar. The rack is not deep, so an Eva-style push away from the bar at the top would smack my head into the crossbar.

For metcons I do jumping pullups with a minimal jump, them lower down under tension, and I accept the smaller ROM at the bottom. For kipping pullups, I do supinated grip pullups (aka chinups) and I do a small, low-momentum kick to get a boost up. It works well, even from the low bar (I'm eternally in a half-Knees to Elbows position), and lets me do more pullups than I can do strictly. Maybe not the best kip, but even on the old and wobbly rack I've got at my gym I can get a few extra reps over my strict pullups. Doing the kipping chinups and jumping pullups with an emphasis on the negative portion has helped me boost up my weighted chinup numbers nicely, and my pullup maximum has inched up as well.

I hope that helps.
  Reply With Quote
Old 10-15-2007, 11:49 PM   #6
Josh Hansink
Member Josh Hansink is offline
 
Profile:
Join Date: Oct 2007
Location: San Clemente  CA
Posts: 3
Re: Out of gas during pull ups

I appreciate the replies. It's nice to get others input on the topic. This has been a major sticking point for me and I look forward to working through it. Thanks!
  Reply With Quote
Old 10-16-2007, 09:58 AM   #7
Justin Herring
Member Justin Herring is offline
 
Profile:
Join Date: Jul 2007
Location: Washington  DC
Posts: 64
Re: Out of gas during pull ups

I wouldn't worry if it takes time to see big improvements.

I've been crossfitting for about 6 months (still scaling a lot of workouts) and I moved slowly but steadily from assisted pullups to being able to knock out 20+ pullups in a row. Inadequate rest (my problem) and less-than-perfect diet can slow your progress too, but you'll get there.
  Reply With Quote
Old 10-16-2007, 10:05 AM   #8
Shelly Jones
Member Shelly Jones is offline
 
Profile:
Join Date: Oct 2007
Location: Owosso  MI
Posts: 10
Re: Out of gas during pull ups

Honestly I can only do 1 or 2 Pullups at my present beginner level. One I'm about 20 lbs too heavy and second my upper body strength, especially over my head is pretty sad.

I have been using Jump Stretch bands to assist me when I can't complete the Rx'd reps on Pull-ups. Is this ok? Is jumping better? I figure its better to do more reps even if some of my weight is supported to build strengh then only be able to do a couple of Pullups.

I did the WOD for Saturday the "Mary" yesterday and completed 4 rounds of pullups/ squats / HSPU and my lats are definitely sore today.

The nice thing about bands as they allow me to swing through the kip, so even as I fatigue I can still struggle through the reps.

Will I build enough strength to do them freestyle by using bands and progressively dropping the resistance level?
  Reply With Quote
Old 10-16-2007, 10:25 AM   #9
Richard Hoar
Member Richard Hoar is offline
 
Richard Hoar's Avatar
 
Profile:
Join Date: Jul 2007
Location: Alexandria  VA
Posts: 127
Re: Out of gas during pull ups

Aside from jumping pullups, little things like mixing up your grip may help you bang out an extra few during a set. Experiment with hand width, palms out, palms in, mixed, etc. Personally, I find a good way to share the load on your arms and lats is to do 1 set with say left palm in/right palm out and then reverse it on the next set. Play around to find out what works for you.

Also, "greasing the groove" ("GTG") helped me immensely in increasing pullup reps. If you have a bar in your home, just bang out a quick small set every time you pass by it. For example, in my apartment, I have a pullup bar in the doorway to my kitchen. Every time I go in an out, I would do an extremely manageable set like 3-5. However, for example, on a Saturday or Sunday when I'm running back and forth to the fridge during timeouts in football games, that may have added an additional 25 or 30 pullups for the day, which in the end translates into making those last few Fran pullups a whole lot easier...
  Reply With Quote
Old 10-16-2007, 11:16 AM   #10
Brian De Mio
Member Brian De Mio is offline
 
Brian De Mio's Avatar
 
Profile:
Join Date: Jun 2007
Location: Charleston  SC
Posts: 79
Re: Out of gas during pull ups

You could try "Greasing the Groove" too. I hear thats a good way to improve pullups.

http://www.dragondoor.com/articler/mode3/69/

This is essentially the article describing it. There is another guy that did it (i forget the name) who basically did some pullups everytime he went in his basement and improved significantly. He has a good article on it but I cant seem to find it. As a matter of fact I think that on is on Dragondoor too.

Gahh he is listed at the end of the article heh

Last edited by Brian De Mio : 10-16-2007 at 11:29 AM.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Making the transition from chin-to-bar pull-ups to chest-to-bar pull-ups Ross Hunt Exercises 5 11-20-2009 01:41 AM
pull ups v chin ups & abbrevations Stephen Hyland Exercises 12 11-09-2007 09:16 PM
Ring pull ups versus fixed bar pull ups Chris Fitzgerald Exercises 10 10-02-2006 12:01 AM
Ratio of DH pull-ups to Kipping pull-ups Joel Chapman Exercises 10 03-13-2006 11:41 PM
Combination Pull-ups & Push-ups Ben Gimball Exercises 8 03-06-2004 05:09 PM


All times are GMT -7. The time now is 06:15 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.